the science​ of switching off​

The type of light we view, and the time of day we are exposed to it, have tremendous effects on our sleep. Getting outside in sunlight for just 10-30 minutes every day (as soon after waking as possible) is not only an uplifting way to start your day, but it triggers the release of dopamine and encourages cortisol levels to peak early in the day. Thought cortisol was related to stress? It is, but it also signals to the body that it is time to wake up, helps boost the immune system and increases our ability to focus, setting us up for whatever the day has in store.

Some tips on morning light exposure:

For maximum effectiveness, do not wear sunglasses when getting your morning light, but protect the eyes by not staring directly at the sun; eyeglasses and contacts are fine. The amount of time needed outside depends on the weather; on a clear day, 10 minutes is enough, but closer to 30 minutes is best for cloudy or rainy days.

Terman, J. S., Terman, M., Lo, E. S., & Cooper, T. B. (2001). Circadian time of morning light administration and therapeutic response in winter depression. Archives of General Psychiatry, 58(1).
Okamoto, Y., Rea, M. S., & Figueiro, M. G. (2014). Temporal dynamics of EEG activity during short- and long-wavelength light exposures in the early morning. BMC Research Notes, 7(1).
The duration of light exposure in the morning and early‐afternoon affects adaptation to night work. (2019). Journal of Sleep Research, 28(S1).

Exercise can have many health benefits to us all, but its role in helping us sleep better has been shown to have a significant impact on the severity of insomnia, and overall sleep quality. We can now incorporate a stretch routine at the end of the day – regardless of whether we have exercised or not and allow our body a natural way to unwind.

Both moderate-intensity exercise and stretching interventions have demonstrated potential benefits for enhancing sleep quality, and increased fitness levels have been associated with better sleep outcomes. Performing nightly stretches before bedtime can help to reduce both the frequency and severity of nocturnal leg cramps (Hallegraeff, et.al., 2013), as well as improve overall sleep (Carlson, 1994).

Whether you chose to exercise in the day, go to the gym, or plan a stretch routine at night, looking after your physical body will help you sleep well, and wake feeling refreshed.

During the evening and overnight the skin performs natural processes that cleanse and promote skin renewal. It is whilst you sleep htat you experience the highest levels of DNA repair, cell proliferations (where new stem cells replaces ageing cells). The skin also experiences it's highest temperature and skin permeability contributing to transepidermal water loss.

Melatonin, released during the night, has an anti-oxidant effect which studies suggest protect skin against damaging UV light directly and also by promoting melatonin dependant biological pathways. Shortening our time exposed to darkness reduces the release of Melatonin which can contribute to the adverse effects of UV on the skin.

Chronic short sleep and disruption of circadian rhythm are correlated with signs of accelerated skin aging and diminished skin barrier function.